CARE FITNESS GYM POWER Mode D'emploi page 47

2 1-2
6 1-2
5 1-2
S = series R = repetitions
Intermediate program
Exercise
1st – 4th weeks
S
10
9 2
8 2
11 2
7 2
14 2
2 2
6 2
5 2
2
S = series R = repetitions
For beginners, the effort intensity and duration must be progressive and adapted to their level for maximum
efficiency and security.
- An effort reduction phase, followed by a relaxation phase. Start and finish each exercise by a stretching phase.
Stretching before exercising increases muscle suppleness and avoids injuries. After an effort, it relaxes muscles and
helps them to avoid aches.
- Stretch slowly and softly, it should not hurt.
- Hold each stretching movement for 30 to 60 seconds breathing out.
12-15 2
12-15 2
12-15 2
R S
15-20 3
15-20 3
15-20 3
15-20 3
15-20 3
15-20 3
15-20 3
15-20 3
15-20 3
15-20
15-20
15-20
5th – 8th weeks
R
15-20
15-20
15-20
15-20
15-20
15-20
15-20
15-20
15-20
47
3 15-20
3 15-20
3 15-20